Core Exercises Are Needed, Here Is Why

Core exercises are an important part of a well-rounded fitness program. Aside from occasional situps and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.
Continue reading Core Exercises Are Needed, Here Is Why

Walk And Get Tone And Slim Down

It is a fact that walking is not only a great way to stay healthy, but also it helps to burn fat,” says Jenny Abouobaia, CPT, a trainer, nutritionist, proprietor of Squat Till You Drop, and a former professional international dancer and choreographer who has trained clients online and in-person trainer for more than 10 years. “However, it needs to be done in the right way. Every step you take burns calories, but you can seriously slim down and get toned by adding hills, intervals, and sculpting moves to your walk.”

William Mayle


This Single Move Targets Your Butt, Legs, AND Core

a close up of a person: The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Plus it challenges your stability and balance. Here's how to master the move.

© Kathryn Wirsing The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Plus it challenges your stability and balance. Here’s how to master the move. Reasons to get flustered at how surprisingly difficult a task turns out to be: Helping your kid with basic algebra; playing that peg board game at Cracker Barrel; and attempting a basic single-leg deadlift without weights.

After all, all you’re doing is hinging at the hips-minus the added resistance from a dumbbell, no less. But the balance and stability required in this basic move will eat up your glutes, your nervous system, and your ego. So obviously, you have to try it ASAP.

How To Do A Single-Leg Deadlift

How to: Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left foot back like you’re stamping the bottom of your foot on the wall behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.

Reps/sets for best results: Single-leg deadlifts are super versatile depending on your goal and skill level. If you’re just starting out, begin with three sets of 10 reps, no weight, with 90 seconds of rest in between.

Once you start to feel comfortable with the balance component, you can work toward goals: If your goal is muscular endurance, hit three sets of 15 to 20 reps with just 60 seconds rest in between. If you’re aiming for strength, add some weights (dumbbells or barbell) and shoot for three sets of five to six reps, with three minutes of rest in between. If you’re looking to increase muscle size, add weight, and do three sets of 8 to 12 reps with 90 to 120 seconds rest in between.

Form tips: Be sure to keep your body in a straight line at the bottom of the move. “When your body is parallel to the floor and leg is extended behind you, the hip has a tendency to roll up toward the ceiling-you want to prevent it from rotating at all,” says Matt Pippin, CSCS, strength and mobility coach at Pippin Performance in San Diego. Try this cue: Imagine you have a glass of water (or wine!) resting on your low back when you hit the bottom of the move-don’t let it spill.

Even with no equipment, this move is a burner, Pippin says. But as you progress, you can add dumbbells or kettlebells to each hand.

Benefits Of Single-Leg Deadlifts

Single-leg deadlifts work all the major muscles it’s two-legged namesake does: the hamstrings, gluteus maximus, gluteus medius, ankles, and the core. But while it challenges the same muscles, if you use lighter weights (or none at all), it puts way less stress on the spine, says Pippin.

Plus, one leg adds a balance and stability challenge, so there’s an increase in the glute demand (read: better booty builder). And that higher demand is the real selling point of this burner: “If you want to be able to do things like run, walk, and jump, you need a strong posterior chain-aka, all the muscles of the back side of the body,” Pippin explains.

Get Fit

Make Single-Leg Deadlifts Part Of Your Workout

Work this move into your routine two to three times per week (on the higher end for building strength, the lower for overall wellness).

The balance and stability will work your nervous system, so it’s good to get after it at the beginning of your routine when you’re still fresh, Pippin says. However, as long as you’re not adding any weight, you can definitely incorporate this move as a finisher to “empty the gas tank,” or as part of a HIIT routine to keep your heart rate elevated.

This move pairs well with any other single-leg-dominant exercise, like lunges, single-leg hip thrusts, or lateral lunges. For a total-body day, try single-leg deadlifts with unilateral upper body exercises (i.e., single-arm press, single-arm rows).

And remember, this move is not as easy as it appears. One way to make it easier: Stand near a wall, chair, or something close to help with balance. “You can get comfortable with the movement pattern first,” Pippin says, “Then remove the object and master the balancing component.” Whatever variety you choose, get ready to feel the booty burn.

    Exercises That Prevent Back Pain

    We all want to feel better and have less pain as we age or as we function on a daily basis. Here are some stretching type of exercises, I found for you to do. These are to lessen your back pain, maybe even to alleviate back pain all together. MwsR ❤

    1. Hip Flexor Stretchers

    Image result for hip flexor stretches

    Image result for hip flexor stretches

    From a kneeling position, place your left knee on the floor directly under your left hip, and place the right foot in front, flat on the ground, directly over the right ankle and the right knee at a 90-degree angle. Using your glute muscles, gently push your left hip forward until you feel the stretch. Hold for 5 to 10 seconds and repeat on the other side.

    2. Core Strengtheners

    Image result for core strengthening

    Yoga and Pilates classes are often designed to develop core and spine strength. If that’s not your thing, add planks to your daily routine. The plank is one of the best exercises you can do for your core because it builds isometric strength (a static muscle contraction) to help improve your posture.

    Lie face down, with your legs extended and your elbows bent, directly under your shoulders. Contract your abs (this is the isometric contraction), then tuck your toes to lift your body off the ground.  You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. (

    3. Glute Strengtheners

    Image result for glute strengthening

    Most people don’t think about their glutes beyond how they look in jeans. However, weak and inactive glute muscles contribute to back, hip, and knee pain. Strengthening this group of muscles can lessen pain. Incorporating an exercise called bridge or hip raise into your daily stretches will strengthen glute muscles, the back of the thighs (hamstrings), and the core.

    Lie on your back, knees bent, feet flat on the floor, with feet about hip-width apart. Slowly lift your hips, tighten your core, and press your heels into the floor for stability. Make sure the glutes are doing the work by squeezing them. Avoid pushing your hips too high; instead, aim for a straight line from your knees to your shoulders and hold for 20 to 30 seconds.

    4. Hip Openers

    Image result for hip strengtheners

    There are many moves to open hips, but here’s one you can do at your desk: While sitting, cross your right leg, with the right ankle on your left knee. Keep your right leg parallel to the floor, or as close as you can. Gently push down on your right thigh and hold until you feel a good stretch. Repeat on the other side.

    Bonus: Cardio

    “Back-friendly cardio exercises not only help back pain patients stay more functional when discomfort does strike, but can help keep pain flare-ups at bay,” says Kaixuan Liu, M.D., Ph.D., founder and president of the Atlantic Spine Center in West Orange, NJ. Walking, swimming, or using an elliptical trainer or stationary bike are all good options.

    Cardio promotes healing by increasing the flow of oxygen and nutrients to the spine,
    reduces joint stiffness, increases production of endorphins—feel-good chemicals—and helps control weight, which reduces stress on the spine.